Table of ContentsView AllTable of ContentsHow It WorksBenefitsConsiderationsEffectivenessDiets
Table of ContentsView All
View All
Table of Contents
How It Works
Benefits
Considerations
Effectiveness
Diets
A no-sugar diet is a dietary approach that eliminates or significantly reduces the consumption of added sugars and sweeteners. This includes avoiding foods and beverages that contain sugar, such as sucrose, fructose, and high-fructose corn syrup.
This article will review how a no-sugar or low-sugar diet works, what to eat, its benefits, and other considerations for people with diabetes.
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How a No-Sugar Diet Works
For context, a single 12-ounce can of soda contains 8 teaspoons of sugar, amounting to 32 g of added sugar.
The AHA recommends limiting added sugars to 6% or fewer of your daily caloric intake.The U.S. Department of Agriculture’s (USDA) 2020–2025 Dietary Guidelines for Americans advises restricting the consumption of added sugars to a level that constitutes less than 10% of one’s daily calorie intake.
Added sugars are commonly present in items such as:
It is important to distinguish that sugars naturally occurring in foods such as fruits and dairy products are not classified as added sugars under these recommendations.
Examples of nutrient-dense foods with no added sugars include:
The AHA and the USDA emphasize the importance of minimizing sugar and eating nutrient-rich foods and drinks that offer valuable vitamins, minerals, and other health-enhancing elements while maintaining low added sugars.
Duration
The duration of a no- or low-sugar diet depends on factors such as your current health status, your weight-management goals, and any underlying medical conditions.
It’s important to note that while a no-sugar or low-sugar diet may offer various health benefits, it’s essential to consult with a healthcare provider or registered dietitian before making significant dietary changes to ensure it aligns with your individual health goals and needs.
Some people may choose to follow a no- or low-sugar diet for a short time, such as a few weeks or a month. Others may adopt a no- or low-sugar diet as a long-term lifestyle choice. This type of diet can be especially important for individuals with diabetes, insulin resistance (when cells don’t respond well to insulin and can’t take up glucose from the blood), or obesity, in which managing sugar intake is crucial for overall health.
What to Eat: 7-Day Plan
If you are starting a no- or low-sugar diet, it may help to plan your meals for a week. It is crucial to prioritize the consumption of a diverse array of fruits and vegetables.It also means opting for whole grains as the foundation of your grain intake and favoring protein sources that are predominantly plant-based, such as legumes and nuts, alongside fish and seafood.
Here’s a sample seven-day meal plan focused on whole, unprocessed foods. It includes various nutrient-rich options aligning with the AHA and USDA guidelines with low or no added sugars. Talk to your healthcare provider or dietician before starting a new diet plan to make sure it is healthy for you.
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
For snacks, consider options like raw nuts, celery sticks with almond butter, or cucumber slices with hummus. Always check food labels for hidden sugars, and try to minimize processed foods as much as possible.
Tips to Cut Down on Sugar
Consuming a no- or low-sugar diet may be easier with some of the following tips:
There is evidence that cutting down on added sugars in our diets can lead to better health outcomes and save a lot of money in healthcare costs in the long run.Some benefits include the following:
Diabetes is a chronic medical condition involving elevated levels of glucose (sugar) in the blood. This condition results from either the body’s inability to produce enough insulin (type 1 diabetes) or the body’s ineffective use of insulin (type 2 diabetes).
To effectively manage your blood sugar levels, your healthcare provider may recommend reducing your consumption of high-sugar and carbohydrate-rich foods and beverages.
Those with diabetes may be advised to reduce their consumption of refined carbohydrate sources such as:
Verdict on Artificial Sweeteners on No-Sugar Diet
In May 2023, the World Health Organization (WHO) issued revised guidelines regarding artificial sweeteners, advising people not to use them to manage body weight.
The WHO’s guidelines stem from a comprehensive analysis of existing evidence, which indicates that the sustained use of artificial sweeteners doe not help with fat reduction, whether in adults or children.
Furthermore, the review’s outcomes propose that prolonged artificial sweetener consumption may have negative consequences, including:
No-Sugar vs. Anti-Inflammatory Diet
Similarities between the two diets lie in their potential to promote overall health and well-being. Both diets encourage the consumption of whole, unprocessed foods like fruits, vegetables, and lean proteins.
Summary
Whether you choose to follow it for a short period or as a long-term lifestyle choice, consulting with a healthcare provider or dietitian is crucial to ensure it aligns with your individual health goals. Prioritizing whole, unprocessed foods and making mindful choices in your diet can pave the way to a healthier and sugar-smart future.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Stanhope KL.Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences. 2016;53(1):52-67. doi.org/10.3109/10408363.2015.1084990Academy or Nutrition and Dietetics.Forget low-fat and low-sugar, concentrate on a healthy eating pattern.American Heart Association.How much sugar is too much?American Heart Association.Added sugars.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.American Heart Association.The American Heart Association diet and lifestyle recommendations.American Heart Association.Tips for cutting down on sugar.Vreman RA, Goodell AJ, Rodriguez LA, et al.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: A microsimulation model. BMJ Open 2017;7:e013543. doi: 10.1136/bmjopen-2016-013543Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the united states – a review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.BMJ Open. 2017;7(8):e013543. doi: 10.1136/bmjopen-2016-013543Knüppel, A., Shipley, M.J., Llewellyn, C.H. et al.Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 7, 6287 (2017). https://doi.org/10.1038/s41598-017-05649-7MedlinePlus.Diabetic diet.World Health Organization.WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-inflammatory properties of diet: Role in healthy aging, Biomedicines. 2021; 9(8):922. doi: 10.3390/biomedicines9080922
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Stanhope KL.Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences. 2016;53(1):52-67. doi.org/10.3109/10408363.2015.1084990Academy or Nutrition and Dietetics.Forget low-fat and low-sugar, concentrate on a healthy eating pattern.American Heart Association.How much sugar is too much?American Heart Association.Added sugars.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.American Heart Association.The American Heart Association diet and lifestyle recommendations.American Heart Association.Tips for cutting down on sugar.Vreman RA, Goodell AJ, Rodriguez LA, et al.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: A microsimulation model. BMJ Open 2017;7:e013543. doi: 10.1136/bmjopen-2016-013543Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the united states – a review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.BMJ Open. 2017;7(8):e013543. doi: 10.1136/bmjopen-2016-013543Knüppel, A., Shipley, M.J., Llewellyn, C.H. et al.Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 7, 6287 (2017). https://doi.org/10.1038/s41598-017-05649-7MedlinePlus.Diabetic diet.World Health Organization.WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-inflammatory properties of diet: Role in healthy aging, Biomedicines. 2021; 9(8):922. doi: 10.3390/biomedicines9080922
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Stanhope KL.Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences. 2016;53(1):52-67. doi.org/10.3109/10408363.2015.1084990Academy or Nutrition and Dietetics.Forget low-fat and low-sugar, concentrate on a healthy eating pattern.American Heart Association.How much sugar is too much?American Heart Association.Added sugars.U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.American Heart Association.The American Heart Association diet and lifestyle recommendations.American Heart Association.Tips for cutting down on sugar.Vreman RA, Goodell AJ, Rodriguez LA, et al.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: A microsimulation model. BMJ Open 2017;7:e013543. doi: 10.1136/bmjopen-2016-013543Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the united states – a review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.BMJ Open. 2017;7(8):e013543. doi: 10.1136/bmjopen-2016-013543Knüppel, A., Shipley, M.J., Llewellyn, C.H. et al.Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 7, 6287 (2017). https://doi.org/10.1038/s41598-017-05649-7MedlinePlus.Diabetic diet.World Health Organization.WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-inflammatory properties of diet: Role in healthy aging, Biomedicines. 2021; 9(8):922. doi: 10.3390/biomedicines9080922
Stanhope KL.Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences. 2016;53(1):52-67. doi.org/10.3109/10408363.2015.1084990
Academy or Nutrition and Dietetics.Forget low-fat and low-sugar, concentrate on a healthy eating pattern.
American Heart Association.How much sugar is too much?
American Heart Association.Added sugars.
U.S. Department of Agriculture.Dietary guidelines for Americans, 2020-2025.
American Heart Association.The American Heart Association diet and lifestyle recommendations.
American Heart Association.Tips for cutting down on sugar.
Vreman RA, Goodell AJ, Rodriguez LA, et al.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: A microsimulation model. BMJ Open 2017;7:e013543. doi: 10.1136/bmjopen-2016-013543
Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the united states – a review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735
Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG.Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.BMJ Open. 2017;7(8):e013543. doi: 10.1136/bmjopen-2016-013543
Knüppel, A., Shipley, M.J., Llewellyn, C.H. et al.Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 7, 6287 (2017). https://doi.org/10.1038/s41598-017-05649-7
MedlinePlus.Diabetic diet.
World Health Organization.WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.
Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-inflammatory properties of diet: Role in healthy aging, Biomedicines. 2021; 9(8):922. doi: 10.3390/biomedicines9080922
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